Vegetables are extremely nutritious and should be added to your diet regularly, however, those with arthritis or rheumatism should avoid certain types. Here are some of the vegetables that cause inflammation and which ones to eat instead.
Vegetables contain a ton of vitamins, minerals, and antioxidants which makes them great for reducing inflammation. Even some of the vegetables on this list contain anti-inflammatory properties but have been shown to cause inflammation in certain people.
My point is, not everyone will have the same symptoms or reaction to the vegetables below, therefore, it all comes down to watching how your body reacts after you eat them.
Vegetables That Cause Inflammation
Vegetables that cause inflammation are found in 3 food groups, nightshade vegetables, FODMAP-rich vegetables, and high-starch vegetables. Let’s take a look at each one and why they cause inflammation.
1. Nightshade Vegetables
Nightshade vegetables contain a compound called solanine which has the potential to trigger inflammation in certain people. This type of vegetable group also contains a small number of alkaloids that have a toxic effect on the nervous, digestive, and immune systems.
Now just to be clear, there isn’t much research to support the link between nightshade vegetables and inflammation. That’s why it’s important to watch your symptoms.
If you experience inflammation after eating any of the vegetables below, then you know what it means. Here is the list of nightshade vegetables to watch out for.
- Husk tomatoes
- Pimentos peppers
- Chilli peppers
- Cayenne pepper
- Bell peppers
- Regular Potatoes (Yams & Sweet Potatoes Excluded)
Note: Bell peppers and cayenne pepper are both on the list of anti-inflammatory vegetables because they contain antioxidants that reduce inflammation and joint pain.
2. High FODMAP Vegetables
FODMAP-rich vegetables are vegetables that contain a group of carbohydrates that can be hard for some people to digest especially those with IBS (irritable bowel syndrome).
These carbohydrates known as fermentable oligosaccharides, disaccharides, monosaccharides, and polyols can also cause gastrointestinal symptoms and inflammation in some people.
It’s important to understand though that these carbohydrates found in Fodmap-rich vegetables can vary when the vegetables are consumed raw, cooked, or how ripe they are.
You see, fodmap foods are usually water soluble which means that their contents leach onto water. That means, boiling, straining, and discarding the water from vegetables like legumes, chickpeas, and beans, can reduce their carbohydrate content.
Note: Cauliflower, onions, and garlic also contain amazing anti-inflammatory properties. Here is a list of Fodmap-rich vegetables to watch out for:
- Onions (including shallots, leeks, and spring onions)
- Artichokes (both Globe and Jerusalem)
- Mushrooms (including button, cremini, shiitake, and portobello)
- Sugar snap peas
- Snow peas
- Legumes (chickpeas, lentils, and kidney beans)
3. High-starch Vegetables
High-starch vegetables or resistant starch (RS) may not always be dangerous to your health, in fact, some studies show that they can actually have a positive effect on pro-inflammatory markers. However, some people can be sensitive to high-starch vegetables.
This is because RS is harder to digest and cannot be absorbed by the small intestines which can lead to higher blood sugar levels. That said, higher blood sugar levels can trigger pro-inflammatory responses and lead to chronic inflammation.
Here is a list of high-starch vegetables that may cause inflammation in some people:
- Sweet potatoes
- Russet potatoes
- White potatoes
- Red potatoes
- Green peas
- Split peas
- Butternut squash
- Acorn squash
- Water chestnuts
So these are the vegetables you need to avoid if you suffer from inflammation. Make sure you read my other posts on anti-inflammatory smoothies and soups worth adding to your diet. Remember, inflammation can be reduced successfully by consuming a healthy diet and making the right lifestyle changes.
Until next time, stay awesome mama!